Barbell Rollout

Muscles worked

Setup

1. Kneel on a soft mat with a barbell loaded with round plates positioned directly in front of your knees.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Position your shoulders directly over the barbell with your arms fully extended and your weight on your knees.
4. Engage your core and tuck your pelvis into a slight posterior tilt to flatten your lower back.

How to do it

1. Inhale and slowly roll the barbell forward, extending your body into a straight line as far as you can while maintaining a neutral spine.
2. Keep your arms straight and your core braced throughout the entire descending range of motion.
3. Exhale and pull the barbell back toward your knees by forcefully contracting your abs and lats.
4. Maintain a controlled tempo, taking roughly 3 seconds to roll out and 1-2 seconds to return to the start.

Form checklist

• Avoid letting your lower back arch or sag toward the floor at the bottom of the movement.
• Keep your elbows locked or slightly soft; do not bend them to pull the weight back.
• Stop the forward roll immediately if you feel tension shifting from your abs to your lower back.
• Ensure your hips move forward in sync with your torso rather than leaving your glutes behind.

Pro tips

• Focus on maintaining a 'hollow body' position by actively crunching your ribs toward your pelvis throughout the set.
• Initiate the return phase by driving your navel toward your spine and pulling through your armpits to maximize lat and serratus involvement.

Make it harder

• Add a 2-second pause at the point of maximum extension to increase time under tension.
• Perform the movement from a standing position instead of kneeling to significantly increase the load on the anterior chain.

Frequently asked

What muscles does the barbell rollout work?

The barbell rollout primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the barbell rollout?

The barbell rollout uses barbell.

Is the barbell rollout good for beginners?

The barbell rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals
• Body Saw PlankIntermediate · abs, lats, and obliques
• Kettlebell Arm BarAdvanced · abs, deltoids, lats, obliques, pectorals, and triceps
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius